Strength Training Exercises to Slow Aging & Prevent Muscle Loss

The number one secret to staying young is movement.

Did you know that your biological age can differ from your actual age? Two people of the same age in years can have greatly varying biological ages based on their lifestyle choices, including how much and what they do for exercise.

Exercise is one of the best things you can do for your brain and body.

One key to healthy aging is building and maintaining muscle.

If you want to slow your biological clock, strength training should be an essential part of your exercise routine. A key predictor of longevity is the amount of lean muscle mass that you have.

Muscle loss as you age, or sarcopenia, is a common condition that affects aging adults. Age, sedentary lifestyle, poor nutrition, hormone changes, serious illness, medication, inflammation, and genetics can all also decrease muscle mass.

Strength training and exercise can help prevent and slow down the natural loss of muscle that can come with aging. Not only can strength training make you stronger, but it also can increase your endurance, improve your mental health, and make performing everyday activities easier.

Top Anti-Aging Exercise Tips

Strength training is the most recommended form of exercise when trying to prevent muscle loss.

Where should you start if you want to strength train? You might be wondering if you need a gym membership or if you should buy some weights.

While some equipment is definitely helpful, and a local gym can be fun, they are not necessities.  Investing in some dumbbells or resistance bands might be worthwhile if you like to exercise at home. And you certainly can lift weights in the comfort of your own home or yard.

Best Tips for Strength Training at Home:

• Use Proper Form. Prioritize using proper form for each movement to prevent injury. Consider looking in a mirror or recording yourself so that you can check how you’re doing.
• Start with Bodyweight Exercises. Master bodyweight exercises before adding in weights. Squats, lunges, pushups, planks, and burpees can all be done without weights and are great for building strength.
• The Last Few Reps Should be Hard. Progress naturally and increase your intensity over time by adding in dumbbells, resistance bands, or adding reps.
• Aim for 2-3 Strength Training Sessions per Week. By staying consistent you will be able to see your progress and build strength. Scheduling your workouts and creating a routine time to do them will help you make them happen.
• Track your Progress. Keeping a workout journal to track your progress is a great way to keep you motivated and see your improvement.
• Warm Up and Cool Down. Start with warm-up stretches to prepare your muscles and joints for more intense movements. And then end with some cool down stretches to aid recovery and improve flexibility.

Strength Training Exercises For All Ages

Try these 4 specific movements: Squats, Planks, Rows, and Lunges.

Modifications are included to decrease or increase difficulty and intensity and target additional muscle groups.

1.    Squats

Targets: Quadriceps, hamstrings, glutes.

Benefits: Builds lower body strength, enhances core stability.

Chair Squat: Position a chair behind you and stand with feet shoulder width apart. Lower down to the chair until your glutes touch and return to standing. Repeat.

Sumo Squat: Stand with feet wider than shoulder width apart and toes pointed outward.

Weighted Squat: Perform a basic squat while holding dumbbells at your shoulder or at your sides.

Resistance Band Squat: Place a resistance band around your legs, above your knees. Perform the basic squat.

2.    Planks

Targets: Core muscles.

Benefits: Strengthens core, improves overall stability and endurance.

Plank Up-Down: Start in a plank position. Lower the right elbow to the ground and then the left, coming into a forearm plank position. Push up with the right hand, and then the left, returning to the starting position.

Plank Jack: Start in a plank position. Jump with both feet out wide to the side as if you were doing a horizontal jumping jack. Then quickly jump the feet back together. Repeat.

3.    Rows (Barbell, Dumbbell, or Cable)

Targets: Back, biceps.

Benefits: Improves posture, strengthens upper back.

Single-Arm Dumbbell Row: Hold a dumbbell in your right hand and place your left knee and left hand on a bench for support. Let the dumbbell hand down towards the ground and row upwards, keeping your arm close to the side of your body. Repeat on your left side.

Renegade Row: This movement combines a plank and a row. Start in a plank position with one dumbbell in each hand. Alternate pulling weights to hips with a bent elbow and returning to plant position.

4.    Lunges

Targets: Quadriceps, hamstrings, glutes.

Benefits: Builds lower body strength, enhances balance and coordination.

Reverse Lunge: Step one leg backward and bend both knees, so that the back knee nearly touches the ground. Raise, and step the leg forward. Repeat on the other side.

Lunge Twist: Perform a forward lunge. While your knees are bent, twist at your hips towards the front leg. Step back to standing position and repeat on the other side. You can also do this while holding a weight.

The Importance of Exercising Throughout Your Life

A recent study examined the benefits of lifelong exercisers and found that people who were in their mid-60’s and 70’s had similar muscle mass to much younger people.

Additionally, lifelong exercisers showed substantial cardiovascular fitness and aerobic endurance over other men and women the same age who didn’t exercise regularly.

Exercise will do more than just have anti-aging effects of slowing your biological clock and preventing muscle loss. It positively impacts your overall health; it can help improve your mood, strengthen your brain, reduce stress, improve sleep, and protect against illness and other health problems.

People who exercise and strength train through their later years can reap the benefits of greater mobility and more healthy years of life.

Exercise is a crucial habit for healthy aging. You really can start wherever you are. Commit to increasing or maintaining physical activity, including strength training, going forward and your body will thank you. Exercise is a beautiful form of self-care that pays high dividends.

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